Thanks guys, she did put on some weight during the summer but has trimmed back somewhat. Tempo is the one area we have struggled to fit in as where she lives does not have a decent grassed area nearby. I think I am going to have to include it into the work she does on the track at our training venue until she can get on the grass. She trains 3 times a week with the squad so I reckon on the following:
Sun intensive
Tuesday tempo and med ball
Thursday Intensive
Sunday tempo and med ball
Tuesday intensive
Thursday tempo and med ball
Sunday intensive
Comments please, we have been working S-L should I continue building to the right this way gradually increasing the distances or should I be looking to include longer work e.g 150m from now at the same time as developing speed and 60-80m.